|
|
|
|
Our weekly news column bringing the most current, non-biased health
information to the consumer. |
|
|
March 3, 2009 |
A Publication of QVHD |
Grandma Knew!
By: V. Deborah Culligan, RN, MPH,
Deputy Director QVHD
Your ancestors knew it!
Although they may not have been privy to the research on the
relationship to health conditions, they knew you needed your “roughage”
which we refer to as “fiber.” Fiber has been shown to increase
regularity, aid digestion, help people to stay lean and reduce the risk
of some serious health conditions, such as bowel disease, colon cancer,
heart disease and diabetes. Some fiber, such as the kind found in oats,
legumes, and fruit act to lower cholesterol and blood sugar. The other
kind of fiber, as found in wheat bran, whole grains and vegetables acts
to help produce larger, softer stools and aid in the movement of stool
through the intestine. There is no doubt about the fact that fiber is
important in the diet. As we have moved from “home-cooking” to prepared
and fast foods, the fiber in our diet has decreased significantly from
the days of “eating off the farm.”
The recommended daily amount of fiber is: For men age 50 and younger, 38
grams, dropping to 30 grams for those over 50. For women age 50 and
younger, it is 25 grams, dropping to 21 grams for those over 50. How
much is that? To get 30 grams of fiber, you would have to eat: 8 cups of
strawberries or 8 apples with the peels OR 30 spears of asparagus OR 30
cups of raw spinach OR 8-10 sweet potatoes OR 2 cups of pinto or black
beans OR 2 cups lentils, split peas, or kidney beans OR 30 tortillas or
frozen waffles OR 7˝ cups of cooked oatmeal OR 15 cups of white rice OR
7 ˝ cups of brown rice or various cups of whole grain cereals.
If your diet is lacking in fiber, you may want to consider increasing
it. But begin slowly. Too much fiber in too short a time can cause some
gastrointestinal problems. To increase your fiber: Eat fruit instead of
drinking fruit juice; Eat the edible skins on fruits and vegetables;
Instead of iceberg lettuce, choose romaine or spinach; Try brown rice;
Dried fruits can provide a lot of fiber. (Caution: they may be high in
sodium, sulfites and sugars.)
Look for whole grains instead of refined grains. Whole grains will
appear on food labels as whole grains, rye or wheat. (Examples of whole
grain cereals are Cheerios, Wheaties and Raisin Bran.) Refined grains
will be listed as cracked wheat, made with whole grain, made with whole
wheat, multigrain, oat bran or oatmeal. (Just Right, Special K and
Product 19 are made from refined grains.)
Some people can not tolerate a lot of high fiber diet. For such people,
fiber supplements may be useful. There are many products in many forms
available over the counter. Some may contain laxatives, while some are
just fiber. They generally have the words “bulking agent” on the label.
If you take a supplement remember to start slowly and drink lots of
water. Supplements need water to work properly. Last, don't rely solely
on supplements for your total fiber intake. Incorporating more high
fiber foods into your diet is a part of a healthy eating plan.
District residents can receive a free packet on fiber. Call QVHD,
248-4528 or request on line, www.qvhd.org.
| An Ounce of Prevention is a
publication of the Quinnipiack Valley Health District, located at
1151 Hartford Turnpike, North Haven, CT 06473. Telephone:
248-4528. An Ounce of Prevention is
written by V. Deborah Culligan. The articles are published in the following local newspapers, The Advisor &
Beth-Wood News.
The content is provided as health education and
information to help you make health decisions. It is not intended to
be legal or medical advice, or substitute for recommendations made
by your health care provider. Address all comments to the district
office. |
|
